Keto on the Go – How to Stay Low-Carb While Traveling

Whether you are among its followers or not, I’m sure the keto buzz has reached your ears somehow. It is a very popular, low-carb, high-fat diet followed by many people trying to lose weight or simply improve their overall health. And like most diets, it requires a certain planning and preparation.

When you add travelling to the equation, things get even trickier. But not impossible.

These travel tips can help you eliminate a lot of roadblocks and make low-carb travel less difficult than you might think.  Reducing the carbohydrate intake and replacing it with fat is definitely achievable, even on the road, and this article is here to prove just that!

To help you get the most of the keto diet, at home or when traveling, get inspired by our 14-day meal plan and recipes that will make ketosis fun and tasty!

Eat well before your departure

When you’re hungry nothing feels right. The weather’s not good enough, the company is not fun enough and so on. That’s why it’s always important to be nourished and satisfied whenever you plan on starting something. Like a journey.

A satiating low-carb meal before your departure will set the mood for the beginning of your trip and it can consist of something easy and quick. Hardboiled eggs, Greek yogurt with berries and nuts or beef jerkies are great ways to fill you up.

Stay away from airplane snacks

Obviously, this is not valid for all airlines, but generally, the things they provide as free or purchasable are high in carbs, sugar and salt. Either stick with the first recommendation and eat well before your departure or bring your own low-carb snacks likes mixed nuts or low-carb crackers.

Pack nutritious snacks

If you haven’t had the time to eat at home before leaving on your trip, it might be a good idea to at least pack some nutritious snacks.

Snacks that don’t go rancid or deteriorate are the best option. You can either consume them on the plane, car or the like or keep them for a later use throughout your trip. You never know when you might get hungry.

It’s also a good way to resist unhealthy and processed temptations and trade them for the delicious foods in your carry-on.

Drink coffee to promote ketosis

Coffee is great in boosting your energy by increasing the ketone levels in your blood. If you mix it with the right fats you not only get a satiating and energizing drink but also quite tasty and healthy, releasing caffeine slowly throughout the day. Exactly what you need to keep you active when traveling.

Generally, keto coffee consists of black coffee and butter (preferably grass-fed), coconut oil and MCT oil. MCTs (medium chain triglycerides) get you into ketosis like no other fat, so including it in your coffee should practically be a must.

Research the menu

An important and key part of a successful traveling is sampling the local cuisine.

Most restaurants have fairly decent low-carb options on their menu but even if they don’t, by researching the menu in advance you will surely find some keto substitutions. You can order the foods that they do have and that fit with your dietary needs and requirements. Get creative!

One ground rule when ordering – say no to all types of bread! I guess you know it’s not really the type of food to get you into ketosis. And avoid dessert!

Opt for water instead of alcohol, since it can pack quite the calories or, if you’re really dying to try the local beer or wine, consume in moderation.

Grocery store

Another great way to discover the local cuisine of a place you’re visiting is to take a trip to the grocery store and check out local ingredients and items. It will not only help you find new things you could incorporate into your diet but also save you some money from preparing your own food instead of going out to a restaurant.

Most grocery shops have quick cook items so you can easily prepare them on your own without spending too much time cooking instead of sightseeing. Deli meats, pre-cut veggies, pre-cooked chicken or bacon, sausages are only a few of the things you could buy for your low-carb meals.

Try fasting

Fasting is usually part of a low-carb routine, so if you’ve also experimented with it, you can use it strategically and simplify your trip. How? Well, since you’re already fat adapted due to the keto diet, your body will not likely need you to eat as often.

This gives you the perfect opportunity to plan your trip and consequently your eating based on your flights or travel schedule without getting the chance to get hungry. Or be able to adapt to any situation that might require to delay your meal due to unforeseen circumstances.

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